Get In Shape Using A Chair! Don’t Miss Out On These 5 Exercises

These exercise series are perfect for when we don’t have time to go to the gym or when we want to de-stress at home after a long day at work

Sometimes we think that to get in shape we need to pay for a gym, hire a trainer or buy expensive equipment. However, the truth is that you can exercise with things you have at home like your furniture. We teach you in this post how to get in shape using a chair.

Without a doubt, regular physical activity is one of those habits that we should all practice. It is the most effective way to stay in shape and prevent hundreds of diseases.

Unfortunately, many people today have long working hours or multiple occupations at home. This prevents them from going to a gym or other spaces specialized in physical activity.

The good news is that now there are no excuses to stop having this practice every day. There are some movements that can be done without leaving home and investing just a few minutes.

 A simple chair can be your best ally. This element that you surely have at home, can facilitate different types of exercises to shape your body and work all muscle groups.

1. Incline push-ups

These types of push-ups are a good movement to strengthen the back and prevent muscle or joint conditions.

You will also be working your chest and arms to combat sagging and look toned.

How to do it?

• First, put your palms on the chair and stretch your legs back. Also try to support yourself with the balls of your feet, so that they form a straight line with your head.
• Bend your elbows, lower your chest toward the chair, and take a short pause to increase the intensity.
• Return to the starting position carefully and repeat the movement until you complete 3 sets of 10 or 15 repetitions.

2. Cross knee movement

It can help tone and shape abs and buttocks, making it perfect for those who want to firm.

Due to the position it adopts, a bit similar to the previous one, it is also ideal for strengthening the muscles and bones of the back.

How to do it?

• Lean on the chair with both forearms and move your feet back holding on to the tips.
• Then, keeping the waist down, raise your right knee towards the inside of your left arm, as if you wanted to touch the elbow.
• When you arrive, take a short pause and return your right leg to its point of support.
• Now alternately, repeat the exercise with your left leg. Try to complete 3 sets of 10-15 reps each.

3. Standing lateral contractions

The laterals are a good complement to the previous exercise, since it is also good for working the glutes. In addition, they allow you to tone your arms and oblique muscles.

How to do it?

• Stand next to the chair so that you can take the backrest with your right arm.
• Then place your right hand on the back of the chair. Thus, extend your left hand over your head, while you lean with the tip of your left foot on the ground away from your right foot.
• Then lower your left hand as you raise your left foot, trying to touch your heel with your hand.
• Return to the starting position and repeat the movement 10 to 15 times on each side. Try to do at least 3 sets.

4. Leg raises

Leg lift exercises are very varied and can be done from different starting positions.

The one we share below is done standing up and leaning on a chair. This allows  you to work your glutes, hamstrings, and lower back.

How to do it?

• Stand at a distance from the chair first, and lean your upper body forward. Thus, your hands will be supported on the back of the chair.
• Then, with your left leg off the ground so that your foot and glutes are straight, lift your right leg back as far as you can. When you reach the maximum height, take a short pause.
• Finally, carefully return to the starting position and repeat the movement with the opposite leg.
• Do 3 sets of 10 or 15 reps each.

5. Stepping with chair

Finally, you can end this short routine by speeding up your heart rate a bit more. Thus, you will burn more fat while working your legs, abs and arms.

How to do it?

• Stand in front of the chair seat and raise your right arm as you raise your left leg. Try to touch the seat with the balls of your feet.
• Then return to the starting position and now do the same movement with the other leg and the other arm. Try to do the exercise alternately as quickly as possible.
• Try to move without stopping until you complete 45 or 60 seconds.